Eat fat & get thin Keto diet
Eat fat to get thin!
Transform your body using a Ketogenic diet.
What is a Ketogenic diet ?
A Ketogenic diet consists of a ‘LCHF’ low carb high fat approach diet.
Using and mastering this diet is a great tool for weight loss. According to an increased number of studies results have found reduced risk factors of diabetes, heart diseases, stroke, epilepsy, and more.
The aim of the diet is allowing your body to enter a metabolic state called ketosis.
When this occurs your body will be using ketones as its primary source of energy instead of glucose which are found in carbohydrates, bare in mind that Ketone’s are derived from fat and are a better quality source of energy than glucose from carbs. Entering a state of ketosis will usually take between 3 to 7 days depending on your body.
Once you have reached a state of ketosis you will burn fat from both your food and body for energy instead of using carbohydrate glucose.
This diet method is suitable for all, from highly active strength training athletes such as bodybuilders with a high fat high protein approach abling muscle building whilst reducing body fat and achieving a shredded look to their physique. It is also suited for less active people looking to loose weight with little activity, although integrating physical exercise is key to burning more calories throughout the day.
Each gram of fat contains around 9 calories, in comparison to 4 calories per gram of protein and carbohydrates making it a more efficient source of energy.
The keto diet promotes eating fresh, whole foods like meat, fish, veggies, healthy fats and oils as well as greatly reducing processed foods.
It can be a long term sustainable and enjoyable eating plan.
here is an example of a weekly eating plan:
note that this plan is not suitable for vegans or vegetarians and contains some allergy products such as nuts and seafood. This article is for informational purposes only, please consult your physician or Healthcare Provider before starting any diet. All recommendations should be at your own risk, with no liability on our part.
Monday
-Breakfast: 3-4 whole eggs bacon and avocado
-Lunch: Chicken salad with olive oil and feta cheese.
-Dinner: Salmon or fatty fish with asparagus or whole leaf vegetables cooked in butter.
Tuesday
-Breakfast: Tomato egg, basil and goat cheese omelet.
-Lunch: Chicken or tuna salad with olive oil and avocado
-Dinner: Meatballs, cheddar cheese and vegetables.
Wednesday
-Breakfast: Whey protein milkshake with peanut butter.
-Lunch: Steak, chicken or Shrimp salad with olive oil and avocado.
-Dinner: Pork chops with Parmesan cheese, broccoli and salad.
Thursday
-Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
-Lunch: Easter Frittata made with vegetables, bacon and eggs.
-Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.
Friday
-Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
-Lunch: Beef stir-fry cooked in coconut oil with vegetables.
-Dinner: Bun-less burger with bacon, egg and cheese.
Saturday
-Breakfast: Ham and cheese omelet with vegetables.
-Lunch: Ham and cheese slices with nuts.
-Dinner: White fish, egg and spinach cooked in coconut oil.
Sunday
-Breakfast: Fried eggs with bacon and mushrooms.
-Lunch: Burger with salsa, cheese and guacamole.
-Dinner: Steak and eggs with a side salad.
Depending on your fat loss goals and training the diet could be run during a 6 day period of ketosis, followed by a re-feed day preferably on Sundays, where you replenish your glucose levels with high carbohydrates and lower protein intake.
example of a re-feed
Sunday
-Breakfast: 2 whole bread slices with a banana and peanut butter on toast. 1 bowl of oats
-Lunch: Brown carbs such as rice or pasta of your choice
-Dinner: Cheat meal of your liking such as Pizza, sushi etc
Remember that the re-feed is only for the duration of one day and you should resume the diet on Monday, Cheat meals are the reward of your hard work and perseverance all week and physical changes will be even more rewarding.
This weekly plan was inspired by healthline, follow the link for more insight
http://www.healthline.com/nutrition/ketogenic-diet-101#section1
If followed correctly and taken with the right approach the results will outstanding.
Hoping you have enjoyed this information and utilize it correctly,
Good luck
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😉
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